Going vegan five years ago changed my life for the better. My skin cleared up and it improved her hormonal health issues. But the transition wasn't smooth sailing as I started to gain weight and feel bloated. This prompted me to try a variety of diets such as vegan keto, fruitarian, and Raw Till 4, but none of these worked for me in the long run.
I'm Jessica Karwat and I am a vegan health coach for women and menstrual cycle expert. Today, I want to share my story and the five habits that helped me achieve easy vegan weight loss. After becoming a vegan nutritionist I realised that my carbohydrate and fiber intake was the root cause of my weight gain and bloating. This led me to implement five habits that helped me shed 20 pounds and maintain a healthy weight.
Here are the five habits:
Consuming enough vegan protein
Vegan protein is an important component in weight loss because it provides the body with the necessary nutrients to build and repair muscle tissue, without adding excessive amounts of fat and calories.
This type of protein also helps to keep you feeling full and satisfied for longer, reducing the urge to snack on unhealthy options.
By incorporating a variety of vegan protein sources into your diet, you can help to support a healthy weight loss journey and achieve your goals in a nutritious and sustainable way.
Good vegan protein sources such as tofu, tempeh, seitan, textured vegetable protein, protein powder, and bean pasta. These foods should be the primary source of protein in a vegan diet.
Eat enough Fruit and Vegetables
Eating enough fruit and vegetables is important for weight loss because they are nutrient-dense, low in calories, and high in fiber. These foods provide essential vitamins and minerals that support a healthy metabolism and weight management.
Additionally, fiber-rich fruits and vegetables help you feel full, reducing your overall calorie intake and promoting weight loss. They also contain antioxidants and phytochemicals that support overall health, including healthy digestion and blood sugar control.
By incorporating plenty of fruits and vegetables into your diet, you can support a healthy weight and a balanced, nutritious eating pattern.
Make sure your meals are balanced!
Eating a balanced meal consisting of protein, carbohydrates, and fats is important for weight loss because it helps to ensure that your body is receiving the necessary nutrients it needs to function properly.
Protein is important for building and repairing muscle tissue, while carbohydrates provide energy and fiber to help you feel full and satisfied. Fats, although often considered unhealthy, play a crucial role in hormone production and overall health.
By consuming a balanced meal, you can prevent overeating, maintain stable blood sugar levels, and support overall metabolism, all of which are key factors in promoting weight loss and preventing weight gain. Furthermore, consuming a balanced meal can also help you feel more satisfied and prevent the urge to reach for unhealthy snacks or overeat at mealtime.
80/20 Rule
The 80/20 rule of eating is a popular concept in healthy eating and weight loss. This rule suggests that 80% of one's diet should consist of nutritious, whole foods such as fruits, vegetables, lean proteins, and whole grains, while 20% can be dedicated to indulging in "happiness" foods that may be higher in calories or less nutritious. This balance allows for both adequate nutrition and the flexibility to enjoy favorite treats in moderation.
Adhering to this rule can lead to sustainable weight loss as it promotes mindful eating habits and prevents feelings of deprivation or restriction. Additionally, consuming a diet rich in nutrient-dense foods can help to control hunger, regulate metabolism, and support overall health, making it easier to stick to the diet long-term.
Create a list of easy vegan recipes
Having a list of favorite recipes to cook throughout the week is a beneficial strategy for weight loss because it promotes healthy and consistent eating habits. Having a plan in place helps to eliminate the chance of making impulsive, unhealthy food choices, as well as reduces the amount of time spent figuring out what to make for each meal. Cooking at home also allows for greater control over the ingredients used, making it easier to prepare nutritious and calorie-controlled meals.
By having a variety of healthy, tasty recipes on hand, you are more likely to stick to your weight loss goals and maintain a healthy diet in the long-term. This type of planning helps create a sustainable and enjoyable approach to eating, leading to a successful weight loss journey.
If you’d like to learn more about how to lose weight on a vegan diet and keep it off, make sure you check out my Podcast, the Plantiful Goddess Podcast here
